PDF Download Here – May 2010 Workout


GetFit Fitness Club May Workout

Exercise Manual-Notes (if any)


Pushup prone on stability ball

1. Start by lying down on a stability ball under your hips and placing your hands on the ground
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Trainer’s comments:
A1

Sets
Reps Weight/
Resistance
1 15   
2 15   
3 15   
 


Bodyweight Forward Lunge

1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer’s comments:
A2

Sets
Reps Weight/
Resistance
1 16   
2 16   
3 16   
 



Plank Knee-ins

1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Trainer’s comments:
B1

Sets
Reps Weight/
Resistance
1 24   
2 24   
3 24   
 


Bodyweight Squats

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer’s comments:
B2

Sets
Reps Weight/
Resistance
1 15   
2 15   
3 15   
 


Seated Russian Twist

Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.

Trainer’s comments:
C1

Sets
Reps Weight/
Resistance
1 24   
2 24   
3 24   
 


Single Leg Hip Extension

1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer’s comments:
C2

Sets
Reps Weight/
Resistance
1 12 each leg   
2 12 each leg   
3 12 each leg   
 


Simple Get Ups

Get in to a push up position. Bring one foot forward to the chest, bring the other foot forward alongside it. Gently rock back on to your heels, look forward and stand up. Squeeze your butt and abs as you stand tall. Reverse the movement back to the starting position.

Trainer’s comments:
D1: as many as you can do in the time

Sets
Reps Weight/
Resistance
1 60 secs   
 


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